This document provides instructions for a warm-up, striking techniques, and cool-down routine for arnis training. The warm-up includes rotations and stretches without equipment. 12 striking techniques are described that involve attacking vital points on the head, trunk, and legs using slashing, stabbing, and thrusting motions with an arnis stick. The routine concludes with static stretching exercises for the wrists, fingers, shoulders, chest, triceps and elbows. Participants are directed to perform the full warm-up, techniques, and cool-down within their training group.

1. GENERAL
WARM-UP

2. Warm-up Exercises Without
the Baton
1. Head rotation
2. Arms circling
3. Hip rotation
4. Knee rotation
5. Ankle rotation

3. DYNAMIC STRETCHING
EXERCISES

4. Knee hug and calf-raise

5. Single leg deadlift

6. Lunge and twist

7. Toe Touch

8. Knee hug and calf-raise

9. Single leg deadlift

10. Lunge and twist

11. Toe Touch

12. STRIKING TECHNIQUES:
Hitting vital points of the body
as targets by means of slashing,
stabbing and thrusting actions;
all techniques are performed
with a fighting stance

13. ST1: Left side of the head attack or left
temple attack
• Assume fighting stance
• Stick held at one o-clock; slashing action
• Free hand on chest

14. ST2: Right side of the head attack or
Right temple attack
• Assume fighting stance
• Stick held at eleven o‟clock; slashing action
• Free hand on chest

15. ST3: Left side of the body (trunk) attack or
Left shoulder attack
• Extend weapon hand
• Strike any part of the trunk between
the shoulder and hip joints; slashing
action against the outer part of the trunk

16. ST4: Right side of the body (trunk)attack
or Right shoulder attack
• Same as ST3

17. ST5: Thrust to solar plexus (stomach) attack
• Thrust weapon hand towards the target
• point (solar plexus)
• Follow-through with upward movement

18. ST6: Left chest stab or Left chest attack
• Assume the fighting stance.
• Extend weapon hand forward, palm facing
outward.
• Keep elbow up.

19. ST7: Right chest stab
• Assume fighting stance
• Scooping action
• Extend weapon hand forward, palm facing
outward.
• Keep the elbow down.

20. ST8: Left lower leg (knee/shin/ankle) strike
• Lower the body
• Extend weapon hand to hit any part of the
lower leg between knee and ankle joint
• Palm upward

21. ST9: Right lower leg
• Lower the body
• Extend weapon hand to hit any part of the
lower leg between knee and ankle joint
• Palm downward

22. ST10: Left eye poke
• Assume fighting stance
• Extend weapon hand forward, palm facing
outward
• Elbow down

23. ST11: Right eye poke
• Assume fighting stance
• Extend weapon hand forward, palm facing
outward
• Elbow up

24. ST12: Crown attack
• Hack against the top of the head

25. COOL-DOWN:
Static
Stretching
Exercises

26. Wrist (fingers down, up, forward)

27. Finger stretch

28. Overhead stretch

29. Chest stretch

30. Triceps

31. Cross elbow

32. Zipper

33. Within your group,
perform the warm-up
exercises, striking
techniques of arnis and
the cool-down exercises.

34. Prepared by:
Merra Mae Ramos